Saturday - Monday, Oct 7-9th

Saturday

Warmup: 3 Rounds

Banded Forward Monster Walk - 20 Steps

Banded Side Steps - 20 Steps

Hand Stand Walks - 20 Steps

200 meter row

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"Bulger"

10 Rounds for Time

150 meter run

7 Chest to Bar Pullups

7 Front Squats 135/95#

7 HSPU's

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Warmup: 10 minutes of

150 meter row

10 box step ups

8 pushups

over head squat therapy ~ against the wall

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Strength: OHS 6x3 - Increasing Loads

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WOD: 12-9-6

OHS 95/65#

Dips

2x ab mat situps